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Crikey that’s complicated. I’m glad you’ve taken the time to explain it all. I’ve previously looked it up on the internet, but I’ve never understood it til now. So thanks for this.

Now I need to buy some calipers…

I am glad this helps :)

Hi Zuzana,

Absolutely love your excercises. You got me back into excercising after a long hiatus. Your dedication really shows in the spectacular physique that you sport.

I wanted to know if you know of any other way to measure body fat. I’m having a hard time finding the calipers in my area and I’ve tried a few methods that I found online, but I don’t feel very confident in their accuracy. Are the calipers the most accurate way to do this?

Hi Jay,
there are other methods of measuring body fat, but this method of measuring skinfolds with calipers is the only one so far that is portable and really inexpensive. It is used by athletes and sport scientists, so you can trust it. Try to find it online, it is really worth having it at home, because you should be checking your progress regularly.
Best,
Zuzana.

Hi Zuzana, thanks for this great post. As Cantus said, thanks for taking the time to explain this to us.
Congrats on acheiving your goal!! Wow, 18% to 15% in 6 weeks?! That’s motivational =)

Hi, sorry to bother you, but i’ve noticed a teeny error in your description.

At 2 b) in the Calculating Body Fat Using Skinfolds : Women section you’ve put (32×32) instead of (36×36) – this is simply a typo and all the other calculations are correct and unaffected by this mistake (I checked them through twice with a calculator). But it does look slightly confusing and may throw some people off.

Certainly baffled me for a good few minutes…

Though there is a strong possibility i’m an idiot/easily baffled ;o)

THANKS! I did a mistake in typing, I’m glad you noticed that.

No problem. Glad to be of service.

My calipers arrived in the mail today. And, after a very shaky false start (188% body fat – fairly sure that’s not right), I got 14.2%. Which, given that I’ve put on 6lb since commencing this workout regime at the start of January, is quite good I think…

Hi Zuzana,

I finally managed to find a set of calipers after searching different stores. They only cost $20CND, not bad. At the age of 42 I’m hovering around 11% so I’m pleasantly surprised. Thanks so much for this info. I wasn’t aware these were so cheap and readily available.
Really appreciate the time and effort you put into this site. I’ve been doing your body weight workout for abs on a daily basis and loving it, really feel it.

Thanks again,

Jay L.

I forgot to add in the my last post that I found the calipers in the store called GNC. I’m in the Toronto area of Canada. Not sure if those stores are all over but they seem franchised. So just wanted to put that out there for anyone that is looking for them.

Cheers,

Jay L.

[...] For the Zig-Zag method you will need these 3 pieces of information 1) Your daily caloric requirement (how many calories you burn in a day) 2) Your weight in pounds 3) Your body fat percentage [...]

Hi Zuzana!
i am a new visitor of your website can you help me?
my wife has small breast i want to increase her breast size please guide me about diet and exercises to grow up and tightning lifting her breast.
thanks
waj

Ahoj Zuzka :)
Ďakujem za odpoveď ešte z minula :)
Teraz jedna otázočka. Takže merala som si obvod pása, bokov, pŕs, nôh… Zmerala som si % tuku. Po mesiaci som sa zmerala zas :(
Percento tuku kleslo z nejakých 19,5-20% na 18,18% čo je fajn, ale na cm mám pocit, že mi nejaký ten cm pribudol a ani na váhe som nešla dole. Máš nejaký tip, prečo? Začala som dvíhať tie ťažšie váhy ako si mi radila, takže dvíham na ruky 5kg a urobím tak 3X 12 opakovaní, ale to už mám čo robiť. Striedam to aj s 3kg činkami ale to robím 3×40 opakovaní na sval. partiu. Ruky sa mi začínajú pekne formovať to je super. Ale tie nohy??? Neviem, mám tie pieskové závažia na nohách 1,2 kg a s tým cvičím a ked robím drepy alebo plie tak s tou 5 kg činkou. Mohli mi tie nohy a zadok zhrubnúť akože zo svalov?
Alebo myslíš, že je skôr chyba niekde v strave? Snažila som sa jesť viac bielkovín a tak a držať sa pomeru aký si mi radila. Inak ďalšia otázočka je na výpočet – výdaja energie to je lean faktor x multipliter? Alebo tam dám len ten multipliter? Lebo si napísala lean faktor multipliter a každý má svoj stlpec :)) tak neviem ako to správne vypočítať. Díky moc a prajem krásny dník a veľa úspechov v cvičení aj v osobnom živote :) pa pa
Tatiana

WAJ:
(Zuzana, so sorry for hijacking this post) but I had to help out poor WAJ!

My friend, you are looking for implants as breasts will not grow on an adult! You can build pectoral muscles and that helps give minimal lift to the chest but if hers are sagging and you want breasts like Zuzana–surgery is the way to go:)

Hi Zuzana,
Do you know how effective are the digital scales that measure your body fat– for example the Omron body fat monitor scale? Is this a reliable method? I understand they use the same technique as the handles used at gyms. Namely, they send a small electrical current through your body (in this case, through your feet) to measure your body density.

Thanks.

I just came across the mini portable reader of fat loss, so I am trying to find out more about it and if it’s really accurate I am going to get one and make a post about it. I hope it works because that would just save everyone’s time.

hi zuzana
i was just wondering …
have you tried the The FatTrack GOLD digital body fat caliper from accu – measure?
do you think it works?
or is it better to buy the one you are showing in the picture?

Need some advice. I just purchased the Acu-Measure 3000 calipers and according to the directions they instruct you to only measure at the suprailliac site. Is it more accurate to measure the other sites you have listed and compute the results? There definitely is a difference in the time and effort it takes. Is it, however, worth it? Thanks for any help you can send my way. Your site is great.

the 1st and last one look painful for some reason lol

Hi Zuzana,
I can’t help wondering what is your current body fat%,i know you have achived your previous goal,but what it is now..?

And also,i can feel my muscles getting bigger,but the fat around them not going away,is it possible be muscly but fat(sorry if i asking a silly question).

Many thanks!!

Hi Tanya, how does your diet and exercise program looks like? Are you keeping your diet and exercise log? If you do, then we can take a look at it and find out what you should be doing differently.

Hi Zuzana,

I have my food log but i have started it only 2 weeks ago.I don’t know if you want me to post it all here?
Last week ive been doing summer fit(few days i swopped for other workout),and this week i’ve been doing summer fit as well.I can post all my profress so far just let me know the best way to do so..

Many thanks!

Hi Zuzana,

I have a question in regards to checking body fat for women. Both my trainer and the calipers I bought, have women measure the skin fold on the triceps instead of the pectoral. What would the reasoning be for this?

Hi Becky, it is hard to measure your skin folds on the triceps if you do it yourself. There are 8 most frequently measured anatomic locations and to calculate your body fat percentage using the Brozek method, you will need only 3 of them.

Hi Zuzana,

When you pinch your skin, especially in the abdomen area, are you supposed to contract the muscle while pinching so that you’ll grab the fat on top of the muscle?

or

Are you supposed to just push you belly out as much as you can and then pinch the skin as hard as you can?

Another question is, how TIGHT or HARD should you really press on the caliper? If you press too hard, then you’re kinda cheating since you’re getting smaller readings.

I would really appreciate it if you can answer my question! I love your site! Keep up the amazing work!

Hi Dy Eang,

when you are taking the measurements of your skin folds, you just have to relax. It doesn’t make any difference if you tense the muscles or not.There is no need to be pinching your skin hard either. You are pinching the skin with your thumb and index finger – not with the caliper. You place the caliper right next to your fingers.

Hi Zuzana.

looking at your videos here with regard to your somatotype I am ure you are the last one who needs to worry about fat levels…
nevertheless – I think you have already managed to inspire people to become interested in fitness and lead more active, healthy lifestyles…

a question totally outside the area – have you had anyone to correct your posture?
as a physical therapist I often work with people with habitual incorrect postural alignment and can naturally spot even a suspected discomfort. although your still postures normally look good
I noticed you push into your lower back while you perform certain exercises and fail to drop your tail bone in order to relax sacrum and whole lower back area keeping the core stabilised.
just wondering whether you heard of Alexander technique?

just a thought
D.

Hi David, I actually have Scoliosis so I wouldn’t mind to get some advice from you. But one thing you are wrong about and that is my somatotype. I look the way I look not because of my somatotype, but because of the hard work, diet and will power. I have always struggled with my weight and you have no idea what does it take to keep the fat off of my ass :) Anyway, tell me more about the Alexander technique.

Hi,
The difference in millimeters of fat is quite significant between my pectoral and then next lowest number. Is it better to use the three highest numbers for the greatest accuracy? My abs, Suprailiac and quads are all relatively close to each other, so would these be a better estimate? I know consistency must be key between measurements.

Hi Lauren, this equation works only if you take measurements from your upper body, midsection and thigh.

Hi Zuzana,

Does smoking effect ones success of achieving a fit body? Does it have any effect on body fat composition?

I heard it increases your metabolism and once you stop smoking, you tend to put on weight. Any truth to that?

Thanks
Ray

Can a vernier caliper be used instead of the device shown?

I LOVE YOUR WEBSITE,I WAS READING ABOUT YOUR ADVICE ON FAT BURNING USING CARDIO AND WOULD LIKE YOUR VEIW ON MY WAY OF BURNING FAT. I USE A CIRCUIT TYPE/peripheral heart action TRAINING,WERE I DO CIRCUITS CONTAINING,EXAMPLE,,,, 15 SQUAT JUMPS,15 MEDICINE BALL BOUNCES AND 2MINS INTERVAL TRAINING ON TREADMILL. I REPEAT THIS CIRCUIT FOR A TOTAL OF 3 TIMES THEN MOVE ON TO ANOTHER CIRCUIT. WHAT DO YOU THINK? PLEASE EMAIL ME.

KEEP UP THE GOOD WORK!!!

DAVID

Hi, When you were making your homemade protein shake i noticed you put a raw egg into your shake. I was told that taking raw eggs for protein is dangerous as it could give you a serious case of food poisoning? Could you clear this up for me please?

I have only started my mission to get in the best shape of my life and your site is the best i’ve come across,good stuff,keep it up.

James.

Hi James,
raw eggs are not more dangerous than any other raw food including vegetables. The chances of getting salmonella are very remote. However if your immune system is not healthy, than you should be very careful with all food that you eat.

That shake was too caloric and fatty, so I don’t drink that anymore and that’s why I didn’t post it on the new site. There are healthier ways to obtain protein.

Dear Suzana

Kindly could you send to me how to Measure my Body Fat Percentage, is it done by the same way for men?

many thanks

Hi Zuzana,

My name is Richard as you can tell and i have a question that I hope you can help me with in at least some way. I have been working out religiously for almost a year now because I want to join the Marine Core but lately I have noticed that I no longer see improvements in my body when I first started working out I was 245lbs now I’m 210lbs but I’m stuck almost as if i have just stop loosing weight now I have just turned 20yrs old and I’m 5’11″. My work out rountine is I wake up handle my busniess then begin my work out which is I run for 2-3 miles do pull-ups at least 20 in sets of five do 100 body squats in sets of 20 and then abs at least 200 reps in sets of 50 and i usually do this in the hottest part of the day can you help me understand what i need to be doing differently to get back on the weight loss train because I still have a flat tire around my waist but when i do my ab work out i can feel them and it feels like my abs are cast iron but if i were standing in front of you with my shrit off you would laugh at me so can you help me get rid of my flat tire…. or can anyone??

HI Richard,
I think you have hit a plateau :) You just need to change the way you train. If you do the same old routine over and over your body will adapt to it and you stop making progress. Several studies have shown that your body adapts after 6 sessions of the same routine. Right now you should start with completely new exercises and routines that you will be doing for the next 6 weeks. If you are used to running 2 to 3 miles at steady pace, you should switch to 400 meters sprints for example or sprints up on a hill or stairs. If you are used to doing a lot of pull ups in a row, try sets of 5 reps with additional weight (you can use weighted vest for example). If you are used to crunches, now is the time to switch to hanging leg raises or different planks. Incorporate different workout routines. Try skipping rope – that is an excellent piece of equipment. Try variations and keep an exercise log. Always write down every day what exactly you have been doing, how many sets, reps and weight did you use. Good luck!

Hi Zu,

Its me again I just read your reply and first off I thank you for taking the time to take my issues into coinsideration and make a new work out regiment for me which I will deffinately execute from now on but where do i find a weighted vest?? and how much would those cost I have no euipment that I work out with I use the tree branches in my back yard for pull up bars so i can use those for the leg raises also but i was thinking of using a back pack for hiking and putting either water jugs or sand because a gallon of water weights 8lbs although I believe your on the metric system so thats 3.6kgs or kitty litter container filled with water cause thats 33lbs or 14.9 or 15.0kgs but these are just some ideas what do you think??

[...] Zuzana – BodyRock.Tv wrote an interesting post today onHow to Measure Your Body Fat Percentage | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

Hi Richard,
sure you can use weighted back pack instead of the weighted vest. I am sure if you can come up with different ideas how to make your workouts more challenging and have fun with it.

Hi Zuzana!

I am 16 years old and I am a big fan of fitness and training. I get excited and happy when i exercise especiallyw hen it comes to lifting weights. I watched your healthybreakfast video and thais what i eat pretty regularly but i use pumpkin seeds (so irrelevant). Anyway what my question is i have losts ome of my abdominal fat but i can see my muscles slightly and i would like to get rid of my excess jiggle which makes my belly seem bloated and fat. I eat healthy 60% of the time. i weigh 112 (some of which is muscle). I was wondering if you have any dietary advice or any home made remedy to help me burn my belly fat!!

You inspire me!! :D
April, Jamaica

Hi April,

Well, try to eat healthy more than 60% of the time :) It’s great that you are into training, and if you stick with it, you will make progress. Your diet is very important. You have to avoid food that is high in fat, because fat gets stored as body fat almost immediately and it’s harder to get rid of it if you keep eating it :) So make sure that your meals are high in good quality lean protein and complex carbs preferably from vegetable and fruit. Drink plenty of water and keep your portions small. The rules are easy, what’s hard is to commit :) but I am sure that you can do it. I think its quite impressive to see young people like you to be so aware of the importance of healthy lifestyle, this will pay off in every day of your life.

Yay! Thans soo much. I have been eager to see your reply to my post :D. I am making a commitment for myself that starting tomorrow I will eat good quality and healthy food 90 percent of the time. I am however not supported by my family as I tell them that how they are living their lifestyles is not vey beneficial and they claim i eat like a caveman. (LOL). My friends also think what i eat is distasteful and horrible band talk about my diet behind my back when they are stuffing their faces with Oreos and Poato Chips with Fried Chicken. In my head i just say “you people are gonna regret not listening to me when i say you need to eat even a bit healthier”. I will continue to visit your site daily for inspiration. If i feel the urge to eat junk food I will log on and say “i dont think Zuzana would want me eating this?”. I read in one of your posts that you do not have cheat days as it will interfere with your fitness goals and it is time i do the same :). thanks alot !!!

April

Hi April,
It must be hard to be yourself and trying to live healthy for your own good when everyone around you is not supportive or even offensive about your lifestyle. You will grow up into a strong, independent woman. I am very familiar with this exact problem that you face with your family and friends. I am trying to live on purpose with my diet and fitness, but I have friends and close family members who will absolutely not change their bad habits – in fact they stubbornly resist even the most basic healthy changes that they could make. Even drinking water instead of regular pepsi is too much for some of them. I used to find this frustrating, because I care about these people and I know that the path they are taking is not leading them to a healthy quality of life. I have decided that I will try not to be preachy, and just quietly lead by example. What sometimes is happening in these cases is that people look at your purposeful approach to your health and they see it as a judgment about the way they are choosing to live. They don’t always come out and communicate this directly, but this is what’s usually going on under the surface. Just keep going strong and always remember why you are doing all this.

Just started to watch your videos, they’ve been very helpful!

I’ve got a question for you. When you pinch the skin to squeeze out the fat, before you pinch, how far apart are your fingers? On my tummy, it makes quite a difference on the measurement.

Thanks!

Thanks soo much Zuzana. I will continue to live healthy :)

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Hi Zuzana,

I see there are two measurements for the abdominals (abdominals + supralliac). Do we measure both and add them together OR average them. Or just take one abdominal reading. I am confused here.

Thanks for your help and time. :)
-Wendy

I’m new to your website and very impressed that there doesn’t appear to be an oz of fat on your abdomen. I’m 56 years old, 5′ 9″, and recently dropped my weight from 206 to 178 pounds by working out and pushing away from the table. But when I squeeze my abdomen I still have well over an inch of fat left. I know this is not going to be easy to get rid of. Do you have any tips? I’ve reduce my sugar intake but not completely. Do I need to run the treadmill an hour a day?

Hi Robert Adessa,
please read my answer from fitness F.A.Q. How to reduce my body fat percentage .

Sorry for asking again. I see four measurement pictures. I am adding the two abdominal measurements shown in the pictures to get the abdominal reading right? Please help. :) I apologize for being confused about this.

HI Wendy, you suppose to get one measurement from your upper body area, then one from your midsection and one from your lower body.

Thanks Zuzana for your time. Why do you show both abdominal and suprailiac and not just ONE of these
since these are both abdominals. Which one do we pick (suprailiac or abdominal)? Does it matter?
*still confused* ha :)

Hi Zuzana,

Where do I find this Acuu-Measure? I have a huge problem with my motivation. I am working out for a while and then I loose my interest. If I don’t see results I go back to my old habits, which in my case are sweets. Every time I feel I have no energy I go back to sweets. Is like I am addicted.
Please help my out with a weight lose plan. Pleaseeeeeeeee, pleaseeeeeeeeeee!!!

HI Ramona,
You don’t need a weight lose plan – you can find everything that you need to know about losing weight here on BodyRock.Tv. It seems to me that your major problem is to stay motivated and inspired. You have to take a time to think about why do you want to lose weigh and what would that give you. Would it change your life dramatically for better if you had the body you dream of? You have to get yourself excited about the results that you want. What might help is if you get a nice looking diary where you can start to write about your goals, diet and workouts. Make sure that is not some plain notepad. You have to feel good every time you have the diary in your hand. You have to feel proud about your diet and exercise log. If you find some inspiring pictures in magazines, cut them out and keep them in your beautiful notebook. This way you will have your inspiration always in hand and create a ritual that will keep you motivated.

oh my goodness…I think I made a huge mistake!
according to my measurements I’m 10%! totally not true. I am more close to 18% I’m guessing
I wonder what I’m doing wrong? :(

It will cost you a little more but in my work as a Wellness Coach I use Omron BF306(HBF-306-E)Body Fat Monitor. You enter your Height,Age, m/f, and hold the monitor with both hands and it will give you your BMI and Body Fat.

Alternatively the Tanita BC-545 Body Composition Monitor will measure BMI, Body Fat, Muscle Mass,Body Fluid, and Bone Mass, for arms, legs, trunk and whole body with settings for athletes.

If you Google these items you will get more information and find your best price. (If you have a High BMI and low body fat reading this usually indicates that you have a higher amount of muscle because you are working out).

this is so very confusing to me. i’ve lost 40lb and i was thinking of checking my body fat on my own instead of doing with some trainer at the gym, but i really don’t think this is a user friendly way. is there any way you can simplify it for normal people?

Hi Issela,

I know this is quite complicated, but there is no easier way yet how to measure your body fat percentage with this tool. There are some digital devices available on the market, that can tell you your body fat percentage in just a few seconds with a single press of a button, but I have heard that it is not exactly accurate. I don’t know but I think that one percent here or there wouldn’t personally bother me. I am going to look at those body fat measuring devices myself, because I don’t like to spend one hour trying to measure my skin folds and then the torture with the equation.. so I really understand what you mean.

Thank you for responding so quickly, I was looking at your summer fit work out. It looks very intense, (I like that) I think I’ll try it. I’ve been doing free weights and targeting certain muscle groups on certain days of the week. I was looking to change up my routine, but didn’t know what to do. I think i found a new routine! I still like to do free weights, but sometimes i want to do something different. You are awesome!

Hi Zuzana,

I just came across your site tonight and I’m quite impressed :)First I’d like to say that your extremly beautiful and toned. Secondly, I have been seaching for new techniques and plans to help me sort of get back into the shape like I was 10 years ago. I am 5’11, about 189 lbs but have recently changed a lot of my diet and daily exercise routines (and habits)lol. I’ve quit smoking, cut back on alcohol and really want to live longer and healthier and to see my child grow up as an adult. I hope to get my body fat percentage down and overall energy and muscle back to where it used to be. Thanks!!

Hi Zuzana,

Great website design and great workouts you have here. Thank you very much.
I tried the above fat ratio calculation formula and found as following.

Pec Abs Thigh Sum
10 10 12 32
a) 0.0008267 x sum of skinfolds
0.0008267 x 32 = 0.0264544
b) 0.0000016 x (sum of skinfolds x sum of skinfolds)
0.0000016 x 32 x 32 =0.0016384
c) 0.0002574 x age
0.0002574 x 55 =0.014157
d) 1.10938 – (a + b – c) = body density
1.10938 - 0.0139358 = 1.0954442
([4.570 ÷ body density] – 4.142) x 100 = body fat percentage
((4.570 / 1.0954442) – 4.142) x 100 = 2.9823631

In our gym, there is a big digital machine for fat ratio measurement.
And my result is as following:
Age : 55 male
Weight : 60.6 kgs
Height : 168 cm
Fat weight : 4.9 kgs
Bone weight : 3.56 kgs
Protein weight : 11.2 kgs
Total fluid weight : 40.9 kgs
Fat ratio : 8.2%
Obesity degree : 100%
BMI : 21.5 kg/m2
BMR : 1,410.1 kcal
AMC : 25.5 cm
AM : 27.1 cm
BMC : 39.2 kgs

I just wonder why the results are so different.
As I know that 3% is the “essential fat” ratio for a normal healthy person.
So my fat ratio can’t be 3% for sure.
Since there are many coefficients in your formulas, if possible,
please kindly explain their meanings.

Thanks again for your awesome website.
Charles

Zuzana,

Thanks for this article.

Just for a quick IMPORTANT note, I think you should remove the parentheses in the Body Density calculation. I have done my INTENSIVE research……with google and please refer to the following sites for possible correction.

http://www.topendsports.com/testing/density-jackson-pollock.htm
http://straighthealth.com/pages/tools/bodyfat.html

Let me know what you think.

Kelvin,

I think you are right, with the parentheses removed density formula, my fat ratio is 12.74%.

Thanks.

Hey Zuzulinka … Ur web side is perfect!!! Mozes mi prosim poslat mail, mam zopar otazok na Teba ohladom par workshops
. bol by zaujem z Tvojej strany? Have a nice time;)

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These skin fold sites are inaccurate and misleading. The correct placement for both the pectoral and suprailiac site is a 45 degree angle. For the pectoral site you need to locate the anterior axillary line and nipple then go 1/2 between these two for men and 1/3 between them for women and measure at a 45. For the suprailiac site, the measurement is taken immediately superior to the iliac crest at the anterior axillary line at a 45.

If I’m trying to track results and the effectiveness of my current workout routine and diet, how often should I take measurements? I don’t want to constantly change what I’m doing, but I definitely want to make sure what I’m doing is actually working!

Thanks,
Paul

I’ve been doing your workouts since May :)
my body fat % was 21% which is pretty average…
3 months later and I’m at approx. 16% body fat! only one percent from you ;) but I can see little ab packlettes hahaha it looks awesome. and it’s just in time for plans i have tomorrow which involes BIKINIS :) now I can show off my flat, tones tummy and firm thighs and AMAZING arms with confidence!
Thank you so much, Zuzana and Freddy, for providing us with all this information and your workouts. I have experienced amazing transformation, IN 3 MONTHS. I started my high school sports for 6 months and never looked this amazing and FELT this amazing. I have so much energy it’s incredible!
Thank you thank you thank you! For giving me the opportunity to have my new body, new outlook, and new confidence :) damn good!

thanks again!
PF

I have a scale like that. It sucks. The accuracy is horrible. I have a 23-inch waist and it shows 30% body fat???? I don’t think so!
I used calipers and I got 16%
it’s a margin of error of 14%!!!! I don’t trust it.